6/5/20

Here is your workout of the day!

Strength

Above the Knee the Clean + Below the knee Clean + 2 Cleans (floor)

**Floor does not need to be touch n’ go style

Gymnastics

EMOM x10

M1: 8-12 T2B

M2: 2 Seated Box Jumps (high as possible)

METCON

7 Minute Clock

Ascending Ladder

3.5.7.9.11.13.etc.

S2OH @115-135/85-95

DB Box Step overs @24/20” (@50/35#)

**two DBs

Coaches Challenge 

BB @155/105

Mission accomplished!

Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf

Happier. Healthier.

Your friends at BICF